Copied from another board that Taurus posted for me. I thought it would be good here.

**LEGS**

DEADLIFTs -- Target (Quads,Hams) assist (glutes,back,traps)
SQUAT -- T(Q) a(h,g,B)
LEG PRESS -- T(Q) a(h,g,B)
STRAIGHT LEG DLs -- T(Q,H) a(lowerback,g)
HACK SQUAT -- T(Q) a(h,g)

**BACK**

BENTOVER ROWS -- Target (Lats) assist (biceps)
DBELL PULLOVERS -- T(Intercostals,Serratus) a(chest)
SEATED CABLE LONG ROW -- T(L) a(b,rear delts)
PULLUPS -- T(L) a(b,r d)
PULLDOWNS -- T(L) a(b,r d)
T-BAR ROW -- T(L) a(B)
ONE ARM D-BAR ROW -- T(L) a(B) - Good finisher

**SHOULDERS**

MILITARY PRESS -- Target (Deltoids) assist (triceps)
SEATED DBELL -- T(D) a(t)
BENT LAT-RAISES -- T(Rear D) a(upper back)
UPRIGHT ROWS -- T(Entire D) a(t,u B)

**CHEST**

WEIGHTED DIPS -- Target (Pectoralis) assist (shoulders,triceps)
WIDE-GRIP BENCH -- T(P) a(s,<t)
BENCH PRESS -- T(P) a(s,>t)
INCLINE BENCH -- T(upper P) a(s,tri)
DBELL FLYS -- T(Pecs) *Isolates P - Good finisher

**TRICEPS**

SKULLS -- Target (Triceps) assist (shoulders)
CLOSE GRIP BENCH -- T(T) a(s,t)
SEATED DBELL XTENSIONS -- T(T) a(s)
TRICEP PUSHDOWN -- T(T) *Isolates T - Good finisher

**BICEPS**

BARBELL CURL -- Target (Biceps) assist (shoulders)
INCLINE DBELL CURL -- T(B) a(s)
SEATED DBELL CURL -- T(B) a(s)
PREACHER CURL -- T(B) *Isolates B - Good finisher

**ABS**

CRUNCHES -- all varieties and/or weighted

**CALFS**

CALF-RAISES (Locked-Knee) -- Gastrocnemius (the 'DIAMOND' muscle under the back of the knee)
As the Gastrocnemius has two heads, you must 'roll-up' towards the outside of your feet (towards the small toes) which works the 'medial' (inside) head, and you must 'roll-up' towards the inside of your feet (towards the big toes) which works the 'lateral' (outside) head during the raises.

TOE PRESSES -- Soleus - the muscle under the Gastrocnemius
SEATED CALF RAISES -- Soleus - as above

If you guys see something to add or change, please post it.

Looks good to me, you should go into your post and disable emoticons though

Good post...but howare those all compound movements? Some of them just look like isolation movements. Also...with the deadlift, I'd probably put lower back in there before quads...but that's just me.

Good list, Id add lunges to the legs section, and not to be an ass but just to be technical not all of those are compounds.

most of the ones that are isolation are noted as such.

Are chins in there..I saw pulls..?

Except for the T-bar rows and hack squats, I do everything on that list...

Standing Calf raises are usually weighted..

Good list.

I would add cleans, jerks, power cleans, push press, snatches, power snatches, and overhead squats.

Hack Squats

I try to keep my back a little straighter than the guy in the video.

Start with light wieght until you get the motion down.

Nope. Have read about these numerous times (back squats) but not used them.

Will give them a try soon.

So do you like them? How are you pairing them in your program with other squats?

Thanks for the posted reply and PM.

Right now I am just finishing up a 3x per week high freq. cycle.

Ive added them in on my reg. squat day I do 1-2 light sets to warm up.

On my next cycle I plan to give them there own day it will be a 4x per week cycle starting on xmas break.

Flyes arent really a compound movement, there more of a isolation movement, the only joint really worked is the shoulder joint. A compund movement is on in which two or more joints are moved along at least 1 plane of motion. E.G. Bench which involves the shoulder, elbow, and wrist joints.

Uhh, AZ, we did deal with the question of isolation movement inclusion in this list.

Between the first post and yours...

Sometimes reading the shit filler inbetween is useful.

(that said, I am also guilty of speed reading some thread, then getting a gentle slap as well)...

And you do answer a lot of posts very helpfully.

<There, a slap and a kiss to make it better>